Two food related notes. 1. Off the Hook is a gluten-free Fish and Chips joint. A couple of us went on Saturday and it was excellent. . Thanks Leah, for this tip.

2. The Burger's Priest is opening a second location. It's at Yonge and Lawrence, which will be much closer for some of us. It's opening in early December, but maybe Pete can sweet talk Shant and get more details. Thanks Summer, for this tip.

[spoiler title="Weekly Warmup"] 2mins @ 70% jog, row, skip, bike

2-3 rounds of: -10 cossacks per side -10 RDL with empty bar -15 bent-elbow band external rotations (aka 'no money drill') [/spoiler]

[spoiler title="Group Metcons"] Monday 5 Sets: 12 Heavy DB Thrusters, unbroken. 8 Burpees as fast as possible, unbroken. rest 2mins (Weights on the thrusters can change for each set depending on what you're capable of.)

Tuesday 5 Rounds for time: 8 Walking overhead lunges per side, fairly heavy 10 Toes to bar 50 Double unders. (Scale # of double unders as appropriate. Otherwise 125 single skips.)

Wednesday Tabata Intervals of: 8 Intervals of Wall Ball to 10/8ft target. Rest 40sec 4 Intervals of pull-ups, Rest 40sec, 4 Intervals of box jumps, Rest 40sec 2 Intervals of burpees

Thursday 7 mins AMRAP 3 wall walk 9 DB Ground to Overhead (any means necessary)

Friday 12 mins Cindy Test

Saturday 3 mins work, 2mins rest Set 1: 200m row + 15 burpees. Set 2: 20 cals airdyne + 15KB Swings Set 3: 30 DU + 10 Wallball Set 4: 10 box jumps + 10 Knee to elbow [/spoiler]

[spoiler title="Foundation"] Workout 1 A. Back Squat 3x5, rest 2mins, add 5 lbs from last time. B. 2 sets per side of 15 low box step-ups OR 20-25 poliquin step-ups. Rest 45sec between sides. C. Group Metcon

Workout 2 A. Shoulder Press 3x8, rest 2mins. B1. narrow hands push-ups, 3xmax with perfect technique, rest 60sec B2. narrow grip Chins 3xmax at tempo [4010], rest 60sec C. Group Metcon

Workout 3 A. Deadlift 3x8, rest 2mins B1. DB Alternating Backward Lunge 3x8 per side. Rest 45sec B2. Turkish Get-ups 3x4 per side. Rest 60sec C. Double Russian Kettlebell Swings (i.e. one in each hand), 4sets of 10-15, rest as needed D. Front Planks, 3x45-60sec, rest 60-90sec

Workout 4 A1. Pendlay Row, 3x10, rest 60sec A2. Standing DB Press 3x10, rest 60sec B. Chin-ups 3xmax reps. Rest 90sec C. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back squat 3x4-6, rest 2-2.5mins B. Paused back squat, 3sec in bottom 3x3, rest 90sec C. Group Metcon

Workout 2 A. Push press 4x3 @ 85%, rest 90sec B1. Press 3x6, rest 60sec B2. Chins, 3x2-4reps, rest 60sec C. Group Metcon

Workout 3 A. Hang snatch 6x2 OR full snatch 6x2 B. Drop snatch 4x2 C. 15mins split jerk technique practice

Workout 4 A1. Deadlift, sets of 5 @ 70%, 75%, 80%, rest 30sec A2. Skin the cat 3x6, rest 2mins B. Group Metcon

Workout 5 A1. Front Squat 4x6 @ 75-80%, rest 20sec A2. Max consecutive kipping pull-ups, rest 2-3mins B. Group Metcon [/spoiler]

[spoiler title="Competition"] New 6 Week Training Cycle. Week 1

Workout 1 A. Snatch 6x2 @ 80%, rest 90sec B. Power Clean 4x3 @ 70%, rest 90sec C. Back Squat 4x5 @ 80%, rest 3mins

Workout 2 A. Press 4x5 @ 80%, rest 2-3mins B. Group Metcon

Workout 3 A. 1 tough HSPU every 30sec for 6mins B. Chin-ups 3xmax reps, rest 90sec C. Group Metcon

Workout 4 A. Clean and Jerk 6x1 @ 80% B. Power Snatch 4x3 @ 70% C. Front Squat 5x3 @ 80%

Workout 5 A. Airdyne Sprint. 5 sets of 30sec, rest 4mins *attempt to hold the same RPM consistent through the 30sec on the Airdyne B. Rest 10mins C. Rowing Sprint 5 sets of 30sec, rest 4mins *attempt to add 1 metre for each progressive set on the rower. [/spoiler]

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